Tuesday, November 6 WOD

Room 1
Warmup: 2 rounds:
10 prisoner squats
50′ walking toe touches
10 PVC pass thrus
5 HSPU/inverted
10 Roll to vsit
50′ Bear crawl
Buy-In: Front Squat- Every 2 mins for 10:00 (5 sets)
Set 1- 50% x 5 reps
Set 2- 60% x 5
Set 3- 70% x 5
Set 4- 80% x 3-5
Set 5- 85 % 3-5
WOD: 3 Sets, 4:00 AMRAP:
10 R arm db power snatch (55/35)
10 L arm db power snatch (55/35)
15 pull ups
-rest 2 mins
Cash out: 3 Sets
Barbell bent over row x 8-10 reps
Hollow rocks x 20

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